In winter there is less sunlight, so skin makes less vitamin D. Vitamin D helps the body use calcium for bones. Vitamin K is found in food, and its supplements should not be taken at random.
What to do in winter
- Go outside in daylight when you can. Use sun protection in summer.
- Eat oily fish, eggs and fortified foods.
- For most people in autumn and winter, a supplement of 10 micrograms of vitamin D a day is considered, and that is enough. Check with your doctor or pharmacist.
- Add up vitamin D from all sources: multivitamin, calcium supplement, fortified food. Adults should not go above 100 micrograms a day.
- For bones, exercise regularly with load: walking, climbing stairs, light weights.
Vitamin K
Vitamin K is found in green leafy vegetables such as spinach and broccoli, in vegetable oils and in cereals. Adults need about one microgram per kilogram of body weight a day, which a varied diet usually covers. If you take blood thinning medicine, do not change vitamin K intake or supplements without agreeing with your doctor.
Long term or very high vitamin D intake can harm bones and kidneys. Bone problems and frequent fractures are a reason for an examination.
If you take Forever Calcium, include its vitamin D in your daily total, because it contains calcium and vitamin D but not vitamin K.
A winter reminder
- Check the label of every supplement you already take.
- Move some activity outdoors, even 20 minutes around noon.
- Do not raise the amount without advice, because excess does not make bones stronger.
Common questions
Do I need vitamin D in winter?
Winter sunlight is weak, so a supplement of 10 micrograms a day is considered for most people. Check with a doctor or pharmacist, especially with illness or medicines.
Can I take larger doses of vitamin D to be safe?
No. Long term excess can harm bones and kidneys. The upper limit for adults is 100 micrograms a day from all sources.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
